Contents
Four-minute home workout for those who don’t have time
Fitness
In the results of this training there will be an increase in strength, maximum fat burning and a clear increase in resistance in a very short time.
One of the most used excuses around the world for not starting a exercise routine is lack of time. That if I get up a lot early to work and when I finish I don’t feel like it, that if in the morning I spend my time shopping and other chores and I can’t go to the gym … Excuses, as fitness experts would say, because you don’t have to spend a long time take a while to sport since with only five minutes, and even less, you can achieve a very worthy workout to get in shape and leave behind the sedentary lifestyle.
How to do it? First, choosing a moment that you feel like and know that you are not going to skip. Look in your agenda
what four minutes you have throughout the day to put on your sneakers and start moving, and second, try to take that time out daily and not just isolated days. Javier Panizo, personal trainer, proposes an intense, fun, fast and very effective training to strengthen muscles: «Surely if you try it you will end up hooking yourself and, furthermore, you will be able to do it at home perfectly, without any sports equipment because we will only use our own body weight».
What is
This training method, which makes you lose more calories in four minutes than in 60 minutes of continuous intensity cardiovascular exercise training, for example, is indicated for everyone who wants to lose body fat and improve your general resistance, and it is none other than the Tábata method.
“This method takes its name from the Japanese researcher who discovered an interesting way to simultaneously develop aerobic and anaerobic capacity, and whose use extends to all kinds of activities (cyclists, footballers, bodybuilders and those who want to accelerate their fat burning)” , says Javier Panizo (@ jpentrenadorpersonalmadrid), and explains that it consists of alternating short periods of intense exercise (intervals) with also short breaks.
This type of training has been shown to have multiple benefits:
– It is a very efficient way to improve your stamina cardiovascular, without needing to be 1 hour running.
— Increase your body’s metabolism, makes you burn more calories, not only while you exercise, but also in the hours after training (which is called the EPOC effect).
– Generate a more favorable hormonal response than medium intensity cardio exercises.
— It is very simple to execute. You just have to download any application on your mobile that will mark your work and rest times, so you will not have to worry about anything, only to perform the exercises correctly.
The secret, as Javier Panizo reveals, is in select a daily exercise, preferably ‘one that involves as many muscles as possible, such as squats, jump rope, dominated o burpees) or directly sprinting (one of the best ways to dissolve fat). You can also alternate exercises, for example, selecting one for an upper body and another for a lower body, since there are infinite possibilities.
«That’s it, 8 intervals of 20 seconds, a single exercise, resting 10 seconds between intervals that make a total of 4 minutes of training, and for that result, you must push your body to the limit maximum for 20 seconds; in this way, your body will continue to burn energy to regenerate itself, even hours after training, and will continue to consume a large amount of calories even in the rest phases (COPD) », says the personal trainer.
Javier Panizo indicates that the ideal would be for you to change your exercise daily and measure your progress by noting the total repetitions that you have managed to do in the 8 intervals: «In the results will be the increase in strength, maximum fat burning and a clear increase in resistance in a very short time, ”he reveals. «If the effort involved in a tabata routine it is not enough for you, you can complete the training with more sessions and other exercises “, he says, so if you are looking new challenges You can increase the intensity of the exercises over time (resistance, speed or complexity) so that they give better results.
Tábata exercises are indicated for all types of people, from those who want to lose weight to the athlete who wants to overcome their own marks. The important thing is that you start smoothly and go increasing the intensity according to your abilitiesStarting at too high a level could result in injury from overuse. According to Javier Panizo, if you have never exercised or have not trained for a while, you should start at a low level and increase the intensity slowly, but safely: «As this method involves an intense load and unload of the cardiovascular system in a very short period of time, people with cardiovascular problems should first consult with their doctor before practicing the Tábata method ”, he concludes.